Mark D. v4:00/1:14r...7 row
6,824
Meters
34:00.0
Time
2:29.4
Pace
373
Calories
132
Heart Rate
| Rest Distance | 395 |
|---|---|
| Rest Time | 4:24.0 |
| Overall Distance | 7,219 |
| Overall Time | 38:24.0 |
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 660 |
| Stroke Rate | 20 |
| Stroke Count | 704 |
| Drag Factor | 133 |
January 29, 2026 11:55:32
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 34:00.0 | 6,824 | 2:29.4 | 105 | 660 | 20 | 132 | |
| 4:00.0 | 676 | 2:57.5 | 63 | 515 | 19 | 132 | |
| r: 1:14 | 9 | ||||||
| 5:00.0 | 956 | 2:36.9 | 91 | 611 | 18 | 119 | |
| 5:00.0 | 1,036 | 2:24.7 | 115 | 696 | 22 | 130 | |
| 5:00.0 | 1,052 | 2:22.5 | 121 | 715 | 24 | 135 | |
| 5:00.0 | 1,023 | 2:26.6 | 111 | 682 | 18 | 135 | |
| 5:00.0 | 1,045 | 2:23.5 | 118 | 707 | 22 | 141 | |
| 5:00.0 | 1,036 | 2:24.7 | 115 | 696 | 21 | 137 | |
| r: 3:10 | 386 | ||||||
| r395 |
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Workout Graph
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RA 5K W3S4
🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣♀️
Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec faster
Effort Guide = 5-7
Speech = Comfortable
youtu.be/rTzb6NfHlng
app.erg.zone